About Coconut water, morphology, nutrition and health benefits
Tender coconut water (TCW) is a natural, healthy, nutritious drink from coconut tree widely grown in tropical countries. Indonesia is the largest country worldwide to grow coconuts. As the coconut matures, the water content reduces. Coconut water benefits to health are a result of the active nutrients and electrolytes present. The active compounds in coconut water are methionine, L-arginine, cytokines, selenium, vitamin C, and Zn, Mn, Cu. In addition, TCW also contains various important compounds for the body, such as magnesium, potassium, calcium, selenium, methionine, zinc, iodine, manganese, boron, molybdenum and phytohormones such as auxin, cytokines, gibberellins. Foods with natural antioxidants are used as a strategy to reduce inflammation which curbs progression of degenerative diseases, morbidity and mortality. Tender coconut water reduces oxidative stress, promotes hydration and overall good health.
Morphology of Coconut
Coconut (Cocos nucifera Linn), shaped like an egg or ellipse, varies in size, There are several varieties, different varieties thave slightly different flavors. There is a network of fibrous outer layers called coconut husk (mesocarp) that covers a hard layer called a shell (endocarp). In the shell there is a nucleus (endosperm) which is believed to be the most important part of the coconut. Below are examples of morphology of types of green coconut (Vidity Viridis) of ordinary type and ‘wulung’ green coconut.
Nutrition Composition of Coconut Water
Tender means soft flesh like jelly. When the coconut is between 6-7 months of age, the water content and sugar reach its optimal level. At this stage, the water has the sweetest and most delicious taste. The content of water and sugar will be reduced as the coconut matures.
Coconut water composition (Viridis Varies )
| Composition | Type of green coconut Wulung | Type of green coconut Ordinary |
| Vitamin C (Ascorbic acid) mg/L | 32.5 | 32.5 |
| Amino acids (mcg/mL) | ||
| L-aspartic | 115.60 | 30.81 |
| L-glutamic | 56.65 | 28.90 |
| L-glutamine | <0.05 | 6.32 |
| L-threonine | 25.15 | 13.40 |
| L-glycine | 19.01 | 16.08 |
| L-arginine | 12.68 | 12.63 |
| L-alanine | 22.18 | 22.97 |
| L-tyrosine | 23.57 | 9.95 |
| L-tryptophan + L-methionine | <0.13 | 235.22 |
| L-valine | 13.27 | 11.83 |
| L-phenyl alanine | 12.68 | 8.80 |
| L-isoleucine | 10.10 | 11.48 |
| L-leucine | 19.61 | 17.80 |
| L-lysine | 23.77 | 26.22 |
| L-histidine + serine | 47.34 | 26.41 |
| Minerals (mg/ kg) | ||
| Copper (Cu) | <0.02 | 0.40 |
| Iron (Fe) | 6.00 | 0.39 |
| Magnesium (Mg) | 146.16 | 74.24 |
| Manganese (Mn) | 0.23 | 2.50 |
| Zinc (Zn) | 2.20 | 0.83 |
| Sodium (Na) | 560.03 | 24.22 |
| Potassium (K) | 6.31 | 2908.46 |
| Phosphorus (P) | 8.76 | 94.43 |
Tender Coconut Water Health Benefits
- Natural hydrating isotonic drink
- Powerful antioxidant which prevents oxidative stress and cell damage. Researchers Zulaikhah & Sampurna proved that tender coconut water can prevent oxidative stress due to mercury exposure in the traditional gold miners.
- Protects the heart and prevents lipid peroxidation
- Improves lipid profile as it lowers triglycerides, total cholesterol and LDL cholesterol.
- Prevents dehydration and improves blood pressure
- Cardioprotective effect seen when given during myocardial infarct induced in rats. Can prevent heart disease and stroke.
- This water possesses analgesic and anti-inflammatory properties. This is due to the unique composition of sugars, vitamins, minerals, amino acids and cytokinin acids. This anti-inflammatory potential of coconut water may be linked descriptively with inhibiting prostaglandin production, thereby reducing inflammation and pain threshold.
- Diarrhoea therapy
Coconut water has been used in the treatment of child and adult diarrhea, and gastroenteritis as well as for urinary stone dissolution, short-term intravenous hydration and protecting against gastrointestinal tract infections. This is based on its rich enzyme systems, content and properties. - Anti-diabetic activities. This water also increased insulin levels, liver glycogen concentrations and reduced glycated hemoglobin levels in diabetic rats. This is a separate topic of discussion and quantities and dosages should be consumed only after consulting a qualified nutritionist or dietitian.
- Increased hemoglobin levels by reducing parasitic index in rats. The role in human intervention needs further evaluation as it did not help in malaria.
- TCW contains an electrolyte fluid that maintains the body’s osmotic pressure, can be used as an intravenous fluid in an emergency. In case of emergency in remote regions of the world and during World War II, coconut water was used as a short-term intravenous hydration and resuscitation fluid
Summary
Experimental studies involving human and animals showed that TCW can be used to prevent oxidative stress, Antioxidant activity, Lipid peroxidation Activity, Improve Lipid Profile, Blood Pressure, Cardioprotective activity, Anti-inflammatory effects, Diarrhea Therapy, Increase hemoglobin levels, Antidiabetic activities and Antithrombotic Activities etc. Tender coconut water benefits are numerous and varied.
Pallavi Pinge is a Clinical Nutritionist and Dietitian | Content Director & Editor for health websites | has a passion for digital health and enjoys promoting health and wellness. She’s the founder and director of Ambrosia Wellness, where she provides personalized nutrition counseling, education, and coaching to individuals with various health conditions. You can follow her on her social media channels below to stay tuned in with the latest in health and wellness | Health Blog | Contact her for appointments |
